Hi all,
I’m settled down and are ready to commit to a consistent track schedule.
I am by all means a newbie who’s read a lot but doesn’t have much on-track
experience. I was training for strongman a couple of years ago and decided to enter a couple of meets back in 2006 and ran under 12 sec in the 100m on both occasions. I’ve also done powerlifting and olympic weightlifting meets in the past. I want to improve my 100-m time by training more specifically for track (bw is a lot lower now).
I will enter meets in the spring/summer of 2009 (and possibly 60m if I can find something in California). I would appreciate all input regarding planning my training from the experienced users on here.
Some of my recent stats:
height: 5’11’‘
weight: 175lb
front sq: 140K
power jerk: 115K
power snatch: 90K
power clean: 110K
The following is my schedule for the next 6 weeks. Any input based on my goals/experience is appreciated!
Sept 8 - Sept 27
Week 1:
Mon: lower body weights
Tue: ext. tempo
Wed: upper body weigths
Thurs: hills/acc med ball
Fri: traveling
Sat: ext tempo
Sun: rest
Week 2:
Mon: upper body weights
Tue: hills/acc med ball
Wed: lower body weights
Thurs: ext tempo
Fri: rest
Sat: hills/acc med ball/upper body weights
Sun: ext tempo
Week 3:
Mon: lower body weights
Tue: ext. tempo
Wed: upper body weigths
Thurs: hills/acc med ball
Fri: rest
Sat: hills/med ball/upper body weights
Sun: ext tempo
Sept 29-Oct 19
Week 4:
Mon: upper body weights
Tue: Acc work up to 30m/acc med ball
Wed: lower body weights
Thurs: ext tempo
Fri: rest
Sat: traveling
Sun: traveling
Week 5:
Mon: lower body weights
Tue: Acc work up to 30m/acc med ball
Wed: upper body weights
Thurs: ext tempo
Fri: rest
Sat: hills/med ball/lower body weights
Sun: ext tempo
Week 6:
Mon: upper body weights
Tue: Acc work up to 30m/acc med ball
Wed: lower body weights
Thurs: ext tempo
Fri: rest
Sat: hills/med ball/upper body weights
Sun: ext tempo
*tempo vol = 2000m
**hills vol = 300-400m
